Mon Jan 27 - 2nd swim

400 Pull at every 4th 25 alternate Back & Breast

300 breath every 5

4 x 50 descend to 200 pace

4 * 25 15/10

9x300 on 4:30 free/5:00 stroke can leave early on anything 3 smooth free

1build stroke

2smooth free

1strong stroke

1smooth free

1fast stroke

or

5 x 400 from 5:20 to 4:40 or 5:30 to 4:50 or..

2 x 800 with choice of equipment 1 free, 1 can be mixed

or

100, 200, 300, 400 IM on 1:30/100

300, 200, 100 on 1:25/100. plus/minus as needed to get about 5s rest per 100

2 x 800 with choice of equipment 1 free, 1 can be mixed

WD